Essentials: Lose Fat With Science-Based Tools

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.

I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the episode show notes at hubermanlab.com.

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Timestamps

00:00:00 Huberman Lab Essentials; Fat Loss

00:01:00 Calories In, Calories Out; Nervous System

00:02:57 Fat Burning, Nervous System & Adrenaline

00:06:31 Sponsor: David

00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting

00:11:25 Shivering & Fat Loss, White & Brown Fat

00:14:42 Tool: Deliberate Cold Exposure Protocol

00:16:43 Sponsor: AG1

00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted?

00:24:30 Tool: Exercise for Fat Loss; Adrenaline

00:27:18 Sponsor: LMNT

00:28:34 Caffeine, Dose, Exercise & Fat Loss

00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide

00:33:16 Berberine, Metformin, Insulin

00:34:12 Diet, Adherence, Carbohydrates & Insulin

00:35:52 Recap & Key Takeaways

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